Unfortunately, losing weight and gaining muscle are opposing goals; gaining muscle mass requires a calorie surplus, while losing weight requires a calorie deficit.
However, by strength training, you can preserve and strengthen the lean muscle mass you do have (without it, you can lose as much as 25% of your weight in lean muscle mass), boost your metabolism, and make the fat you do have look better.
Protein supplements are not necessary for this goal as long as you are getting enough protein in your diet. Most people don't need protein shakes while eating a healthy diet.
Don't worry about bulking up. For your average muscle-bound body-builder type (male or female) they have to eat at a calorie surplus, and TRAIN like a body builder, perhaps even supplement. Most people can't do that even if they try!
For the difference between bulking up and toning up (and to dispel myths like lifting light for high reps for toning), check here: www.sparkpeople.com/resource/fitness_artic
Edited by: DRAGONCHILDE at: 2/28/2013 (17:21)
Writer, mom, runner (ish), and computer addict. Still trying to run my first 5k.
I'm not pregnant, just fat: My blog. fatnotpregnant.blogspot.com/
| current weight: 186.0